CrossFit Urban Jungle – CrossFit
Cycle 1 Day 7
Should you or should you not be doing our competitive programming. 1) Are you competing? 2) Do you sleep enough? 3) Do you eat correctly?
Remember, without intensity. More is just more. More training without proper intensity and recovery doesn’t do much either.
AMRAP 4 minutes
10 Row calories
10 Kipping HSPU
Work up to ONE heavy set of 4 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 3 last week (last week was 3 reps, this is 4 reps).
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 4.
3: Power Position Pause Snatch (2-2-2-2-2-2-2)
Snatch deadlift the weight up – pause in the power position – Snatch
Pause power position snatch 7×2 @80-90% of the last clean (perfect) rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.
4: Metcon (6 Rounds for time)
Rest 2 minutes
5a: Metcon (Time)
20 SDLHP 115/75lbs
5b: Metcon (12 Rounds for weight)
EMOM 12 minutes
2 Weighted strict pull-ups AHAP